Friday, May 3, 2024

Keto Egg Roll Wrap

This easy and delicious egg wrap recipe is perfect for quick snacks or lunch on the go. The light, protein-rich egg wrap makes it easy to grab and go. These wraps are delicious and filling, but not too dense. They can be made on their own, or with a dip.

Scrambled eggs are an excellent low-carb wrap alternative and offer a lot of benefits. Eggs are extremely protein-rich, full of healthy fats and have very few calories. They are full of vitamins, minerals, and carotenoids that can help prevent disease. And they taste delicious!

These egg wraps are packed with a flavorful mix. This flavorful stir fry combines minced pork and cabbage, with the bold flavors of sesame oil fresh ginger garlic and soy sauce. The Asian-inspired filling is deliciously contrasted with the light, creamy wrap. It will provide you more protein and other healthy nutrients.

We can only offer one tip: Use a nonstick pan. These will make it so much easier to cook your egg wraps. You can make 12 mini wraps with a small pan, while a larger one will yield six larger wraps. Serve each one with a small portion of stir-fry, making sure to not over-cook it. These are delicious hot or cold, and can be eaten straight from the pan or frozen. Enjoy with a dip of choice.

4 servings of Keto Eggroll Wrap

The Preparation

  • 1 Tablespoon sesame Oil
  • 12 ounce Ground Pork
  • 3 Tablespoon fresh ginger, grated
  • 3 tablespoon fresh garlic, minced
  • 1 1/2 cups green cabbage, chopped
  • 1/4 cup orange, shredded
  • 1/4 cup gluten free soy sauce
  • 8 large egg
  • 1/2 teaspoon Salt
  • 1 teaspoon avocado oil

Execution

1. Prepare all the ingredients and measure them out.

2. Place the sesame oil, ground pork, grated ginger and minced garlic in a large frying pan on medium heat.

3. Mix the meat together until it starts to brown.

4. Mix in the shredded cabbage, shredded carrots and gluten-free soy sauce. Mix all ingredients together and cook for about 3-5 minutes.

5. Crack the eggs in a large bowl. Season the eggs with salt.

6. Mix them until well combined.

7. Add the avocado oil to a frying pan on medium heat. Add the egg mixture until the pan is full. Allow it to sit for about 1-2 minutes.

8. Flip the egg wrap carefully and cook for about 1-2 minutes. Transfer to a plate.

9. Spread the vegetable and pork mixture on the wrap.

10. Roll the egg wrap in a burrito-like fashion. Then roll it over the pork and then fold the ends in half.

11. Serve and enjoy

There are 4 servings total of Keto Egg Roll Wrap. Each serving has 454 calories and 4.7g net carbohydrates. It also contains 33.1g of fat, 30.2g protein.

NUTRITION Calories FAT CARBS FIBER NET CARBS PROTEIN
1 tablespoon sesame oil 120 13.6 0 0 0 0
Ground pork, 12 oz 895 72.1 0 0 0 55
Fresh ginger, 3.00 oz 14 0.1 3.2 0.4 2.8 0.3
Fresh Garlic: 3.00 teaspoon 13 0 2.8 0.2 2.6 0.5
1.50 cups green cabbage 34 0.1 7.8 3.4 4.5 1.7
0.25 cup carrot 14 0 3.2 1.2 2.0 0.3
0.25 cup gluten free soy sauce 56 0 3.8 0 3.8 7.5
8.00 large egg 629 41.8 3.2 0 3.2 55.3
Salt 0.50 teaspoon 0 0 0 0 0 0
1 teaspoon avocado oil 40 4.5 0 0 0 0
Totals 1815 132.4 24 5.1 18.9 120.7
Per Serving (/4) 454 33.1 6 1.3 4.7 30.2
Keto Egg Roll Wrap

40 minutes

Yield: 4 portions

Calories per serving: 454

Fat per serving: 33.1g

The Preparation

  • 1 tablespoon sesame oil
  • Ground pork 12 oz
  • 3 tablespoons grated fresh ginger
  • 3 tablespoons minced fresh garlic
  • 1 1/2 cups green cabbage, shredded
  • 1/4 cup chopped carrot
  • 1/4 cup gluten free soy sauce
  • 8 large egg
  • 1/2 teaspoon salt
  • 1 tablespoon avocado oil

Execution

  1. Prepare all the ingredients and measure them out.
  2. Place the sesame oil, ground pork, grated ginger and minced garlic in a large frying pan on medium heat.
  3. Mix the meat together until it starts to brown.
  4. Mix in the shredded cabbage, shredded carrots and gluten-free soy sauce. Mix all ingredients together and cook for about 3-5 minutes.
  5. Crack the eggs in a large bowl. Season the eggs with salt.
  6. Mix them until well combined.
  7. Add the avocado oil to a frying pan on medium heat. Add the egg mixture until the pan is full. Allow it to sit for about 1-2 minutes.
  8. Flip the egg wrap carefully and cook for about 1-2 minutes. Transfer to a plate.
  9. Spread the vegetable and pork mixture on the wrap.
  10. Roll the egg wrap in a burrito-like fashion. Then roll it over the pork and then fold the ends in half.
  11. Serve and enjoy

Notes

There are 4 servings total of Keto Egg Roll Wrap. Each serving has 454 calories, 33.1g of fat, 4.7g net carbohydrates, and 30.2g of protein.

https://www.ruled.me/keto-egg-roll-wrap/

Ruled Me first published the post Keto Egg Roll Wrap

By: Sarah Shaeffer
Title: Keto Egg Roll Wrap
Sourced From: www.ruled.me/keto-egg-roll-wrap/
Published Date: Tue, 10 Jan 2023 10:00:22 +0000


Frequently Asked Questions

Can you eat rice on keto?

Hesitating? Are you unsure how or whether rice should be included in a ketogenic diet? It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice, a grain-based carbohydrate, is very high in energy per serving. When you are watching your carb intake or trying to reduce calories, rice should be limited in quantity. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. That said, even with this readily available substitution, there are other helpful tips to know before incorporating it into your meals: use a small amount carefully portioned out (or pre-measured) and put aside for your meal; check the packaging for any added ingredients (such as salt) as these might affect net carbs; bake instead of fry for further calorie reduction; add flavorful toppings with healthy fats such as avocado, and finally ensure enough hydration throughout the day to reduce potential bloating from any additional starches you receive from your meal containing rice.

When done correctly, adding healthy grains such low-carb options like cauliflower rice can boost essential vitamins and minerals. So if you're wondering if you should eat rice on keto? Consider the nutritional value of each variety, as well as how much you include with your meals.


Can I cheat on keto for 1 day?

It's easier than ever to find options that are outside the norm. With information flowing like water, it's tempting to ask if you can stretch out the boundaries of your diet and cheat for a day, all while maintaining your healthy streak.

The truth is, however, not what you might expect. When it comes to going keto, there is no room for compromise. You will reap the maximum benefits of this lifestyle if you strictly follow your diet. This will promote long-term sustainability in weight loss and overall health.

Cheating on keto could cause you to lose track of any progress made towards your goals and slow down the process that leads to you achieving your goals. Your body will not respond well to sugary or greasy foods, which can lead to a decrease in ketogenic diet results.

The occasional slip-ups can be harder to avoid than the diet itself. So it's important to assess the impact of different factors, such as age, activity level, and genetics.

Even though temptation may cloud your judgment, ultimately, you are the only one who can decide what is best for your health and well-being.


Can I eat a vegetarian keto diet without being a vegetarian?

It all comes down to understanding the principles of a vegetarian keto lifestyle and how it works. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.

It is important to maintain a healthy macronutrient balance when you are following vegan keto. This involves monitoring the amount of carbohydrates, protein, and fat in each meal. Fat should be increased and protein should be reduced. To achieve a metabolic state called nutritional ketosis, you need to reduce the amount of carbohydrates that are consumed. This will enable your body use fat as an energy source instead of glucose.

You'll need to calculate macros and monitor carbohydrate intake. Vitamin B12 is another important component of any vegan ketogenic lifestyle. Many people lack this essential vitamin due to poor diets.

Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.


Statistics

  • Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
  • Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
  • Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
  • But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
  • It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

cambridge.org

ruled.me

hsph.harvard.edu

healthline.com

How To

Common Mistakes to Avoid on a Ketogenic Diet

To ensure success with a ketogenic diet, it is important to do so correctly. It is common for people to make errors when they start their ketogenic journey. This can greatly impact their progress.

It is vital to pay attention what food you eat and how often. Eating too much fat or making bad carb choices can lower ketone production and cause weight gain. You should monitor the amount of carbohydrate, fat, and proteins you consume for each meal.

Accidentally consuming hidden carbohydrates could seriously hamper your efforts. Hidden carbs can be found in processed meats, parmesan cheese and other seemingly innocent foods. It's crucial to carefully read labels. Be aware that restaurant meals can often contain more carbs than recommended due to the addition of sauces or starches, such as potatoes or rice.

Insufficient water intake can make it difficult to follow a keto-friendly lifestyle. During ketosis, the body needs a lot of fluids, particularly during the induction phase and while adapting to fasting. Failure to follow this simple rule could cause negative side effects like headaches and fatigue.

You shouldn't expect miracles in a matter of hours! It takes time for the body's metabolism to switch to fat burning over glucose. Be patient with yourself and the "keto community" as you make your way! To stay motivated, keep track of your progress. But remember that it will take time. Don't lose heart!



Resources:


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Sick of Winter? Try Sauna

Sick of Winter? Try Sauna Winter can be long and dark. Sometimes you need something to help lift your moods during the long dark days. Many of you know I...The


Keto Egg Roll Wrap

Protein Sparing Irish Cream

Protein Sparing Irish Cream St. Patrick’s Day is coming and you all know I love to make the holidays fun for my boys! This year my son Kai wanted to...The post


Keto Egg Roll Wrap

Keto Irish Cream Fudge

Keto Irish Cream Fudge St. Patrick’s Day is coming and my keto Irish Cream Fudge is perfect for celebrating! It is so delicious! If you love fudge and you love.


Keto Egg Roll Wrap

The BEST Pure Protein Noodles

The BEST Pure Protein Noodles I took a group of people to Greece this past September for a keto trip of a lifetime! I always make friends for life with...The


Keto Egg Roll Wrap

How To Eat Keto At Arby's

Discover how to eat keto at Arby's with the best low-carb menu items, ordering tips, and substitutions for a keto meal on the go!


Keto Egg Roll Wrap

What's On Popeyes Keto Menu?

Learn how to order a Popeyes keto meal with low-carb food options, handy ordering tips, and menu items you need to avoid.


Keto Egg Roll Wrap

Sheet Pan Steak Fajitas (Low-Carb & Keto)

For a quick weeknight dinner option, try this low-carb sheet pan steak fajitas made with tender seasoned steak and fajita veggies.


Keto Egg Roll Wrap

Keto Air Fryer Pork Belly Bites

Interested in a tasty low-carb appetizer that will fulfill your protein needs too? Check out my air fryer pork belly bites – they're perfectly seasoned and


Keto Egg Roll Wrap

Is Zucchini Keto?

Explore zucchini nutrition facts, discover low-carb veggie recipes, and answer the question once and for all, "is zucchini keto-approved?"


Keto Egg Roll Wrap

Are Strawberries Keto?

Are strawberries keto? Discover if you can eat this fruit on a keto diet + health benefits, nutrition facts, & low-carb recipes.


Keto Egg Roll Wrap

Instant Pot Chicken Drumsticks

Want perfectly crispy chicken legs in under 30 minutes? My Instant Pot chicken drumsticks are tender, flavorful, and super easy to make.


Keto Egg Roll Wrap

Are Cucumbers Keto-Friendly?

Cucumbers are fresh, nutritious, and versatile. But are cucumbers keto-friendly? Discover nutrition facts, low-carb recipes, and more!


Keto Egg Roll Wrap

Are Blueberries Keto-Friendly?

Are blueberries keto? Learn all about this tasty berry along with nutrition information, low-carb recipes, and health benefits.


Keto Egg Roll Wrap

Keto at Cheesecake Factory

Discover how to eat keto at Cheesecake Factory with all-day options, clever substitutions, ordering tips, and menu items to avoid.


Keto Egg Roll Wrap

Keto Sesame Chicken Recipe

Never crave Chinese takeout again with my homemade keto sesame chicken recipe, made with fried chicken thighs in a sweet umami sesame sauce.


Keto Egg Roll Wrap

Is Cauliflower Keto-Friendly?

Cauliflower is a versatile veggie that can be dressed up in a hundred different ways – but is cauliflower keto-approved? Dig into cauliflower recipes,


Keto Egg Roll Wrap

Chicken Liver Pate

This simple chicken liver pate recipe is silky smooth and creamy, thanks to a secret ingredient. It's surprisingly easy to make! Get The Recipe Chicken Liver


Keto Egg Roll Wrap

Chocolate Hummus

This chocolate hummus recipe is a creamy, decadent, and healthy dip, with no refined sugar. Make it in just 10 minutes! Get The Recipe Chocolate HummusWant


Keto Egg Roll Wrap

Coddled Eggs

Learn how to make coddled eggs in just 5 minutes -- so easy! This simple coddled egg recipe has perfect yolks, plus endless add-in options. Get The Recipe


Keto Egg Roll Wrap

Tandoori Chicken

You'll love this crispy, easy tandoori chicken recipe, made with a simple marinade using Greek yogurt, lime, garlic, and garam masala. Get The Recipe Tandoori


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Baked Pork Tenderloin Recipe

The juiciest baked pork tenderloin recipe! Cook how to cook pork tenderloin in the oven in just 20 minutes with a 5-ingredient quick marinade. Get The Recipe


Keto Egg Roll Wrap

Parmesan Crusted Tilapia

This easy parmesan crusted tilapia recipe is flaky, flavorful, and takes just 15 minutes. Add veggies for a fast sheet pan dinner! Get The Recipe Parmesan


Keto Egg Roll Wrap

What You Can Eat on a Vegan Keto Diet

If you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some..


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Deviled Eggs With Bacon

The BEST deviled eggs with bacon and chives! These super simple bacon deviled eggs use common ingredients and take just 20 minutes. Get The Recipe Deviled Eggs


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Cheesy Parmesan Asparagus

Make this roasted cheesy parmesan asparagus recipe with tender veggies, melty cheese, and garlic. Just 6 ingredients + 20 minutes! Get The Recipe Cheesy


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Cauliflower Steak (Roasted Or Grilled)

This EASY grilled or roasted cauliflower steak recipe is crispy, tender and caramelized, with simple ingredients: oil, spices, salt & pepper. Get The Recipe


Keto Egg Roll Wrap

Asparagus Casserole

This easy, cheesy asparagus casserole recipe has layers of tender asparagus, melty cheese, and creamy hollandaise. Ready in 20 minutes! Get The Recipe


Keto Egg Roll Wrap

Is Egg Salad Keto Friendly?

Is egg salad keto friendly? Let's find out if this easy and creamy dish can be enjoyed by people on keto. What Is Egg Salad? An egg salad is a dish made of


Keto Egg Roll Wrap

Is Kale Keto Friendly?

Kale is a popular vegetable and superfood. But is kale keto friendly? Let's see if it can be a keto diet staple. Continue reading to find out! What Is Kale?


Keto Egg Roll Wrap

Is Mayo Keto Friendly?

Mayo is a popular and versatile sauce that gives food texture and flavor. However, is mayo keto friendly? Let's find out below! What Is Mayo? Mayo is the


Keto Egg Roll Wrap

Is Celery Keto Friendly?

Is celery keto friendly? Let's find out if this leafy green vegetable can be enjoyed while on the keto diet. What Is Celery? Celery is a vegetable that belongs


Keto Egg Roll Wrap

Is Agave Keto Friendly?

Agave is a natural sweetener and is one of the many alternatives to sugar. But is agave keto friendly? Continue reading to find out. What Is Agave? Agave syrup,


Keto Egg Roll Wrap

Is Cucumber Keto Friendly?

Do you love cucumbers and is wondering, "is cucumber keto friendly?" then you've come to the right place! Find out if you can enjoy these vegetables while on


Keto Egg Roll Wrap

Is Green Tea Keto Friendly?

Green tea is known for its health benefits. But is green tea keto friendly? Let's find out if people on keto can also enjoy this tea's benefits. What Is Green


Keto Egg Roll Wrap

Is Sour Cream Keto Friendly?

Sour cream is popular for its tart flavor and rich, creamy texture. But is sour cream keto friendly? Continue reading to find out! What Is Sour Cream? Sour


Keto Egg Roll Wrap

Is Hidden Valley Ranch Dressing Keto Friendly?

Hidden Valley Ranch dressing is a very popular sauce. But is Hidden Valley Ranch dressing keto friendly? Let's find out! What Is Hidden Valley Ranch Dressing?


Keto Egg Roll Wrap

Is Avocado Oil Keto Friendly?

Avocado oil is a nutritious and easy to use oil. And a lot of people on keto are curious, "is avocado oil keto friendly?". Continue reading below to find out!


Keto Egg Roll Wrap

Is Propel Water Keto Friendly?

Propel Water is a famous sports drink by Gatorade. And people are curious, is Propel Water keto friendly? Continue reading to find out! What Is Propel Water?


Keto Egg Roll Wrap

Is Strawberry Keto Friendly?

Strawberry is a very well-loved fruit. But is strawberry keto friendly? Read more to find the answer. What Is A Strawberry? A Strawberry is widely known and


Keto Egg Roll Wrap

Keto Zuppa Toscana

Ready for a low-carb Keto Zuppa Toscana soup? It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch


Keto Egg Roll Wrap

Is Ranch Keto?

Ranch is usually made with a combination of buttermilk, garlic, mustard and herbs. This gives it a creamy yet tangy taste that goes well with almost anything.


Keto Egg Roll Wrap

5 Best Keto Pre Workout Supplements

If you’re thinking of starting a workout routine or already go to the gym on the regular, but you’re looking for a keto pre workout, look no further! We’ve


Keto Egg Roll Wrap

Is Asparagus Keto?

46 percent of people cheat on keto, many of which don’t even know they are cheating. And who can blame them? I’ve been doing keto for over seven years and


Keto Egg Roll Wrap

Is Cassava Flour Keto?

When I started the ketogenic lifestyle, my desserts rarely tasted like the sugary treats I was used to, and the coconut flour ruined the texture. This is why


Keto Egg Roll Wrap

12 BEST Canned Low Carb Soups

list the best store bought canned soup options for a keto diet. Include homemade options and feature recipes from our site: Top 12 Low-Carb Canned Soups 1.


Keto Egg Roll Wrap

Are Cucumbers Keto?

Cucumbers have been a staple in our diets for over 3000 years due to their antioxidant and nutrient density. But are cucumbers keto-friendly? This post looks


Keto Egg Roll Wrap

Is White Claw Hard Seltzer Keto?

If you are following a ketogenic diet, you know that counting your carb intake is the most important thing you need to do every single day. Depending on


Keto Egg Roll Wrap

Is Cream Cheese Keto?

Cream cheese can spice up almost anything from desserts to appetizers and dinners. But is cream cheese keto? Below, we’ll go through everything you need to


Keto Egg Roll Wrap

Jicama Wraps on Keto: Yay or Nay?

If you’re craving a corn tortilla on keto, try Jicama wraps from Trader Joe’s. It eases your carb cravings since it tastes like normal wraps, but with a


Keto Egg Roll Wrap

How to Start the Ketosis Diet

If you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your..


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